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the brachialis is situated at the lateral part of the bicep which pushes your biceps forward and increases the size of the bicep. If you want to train your long head and build an amazing peak, then you need to train the brachialis muscle. Also, keep your back straight through the entire movement.

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Make sure that you move at a full range of motion instead of partial reps. Slowly bring your hands down to the starting position and then repeat. Start the exercise by curling the dumbbell up by keeping your hands forward and stopping at shoulder level.Ĥ. Keep your chest up and shoulder back and stand straight. Hold a dumbbell with both hands by placing your palm beneath the dumbbell and standing at about hip-width apart.Ģ. So if you are at home, stuck at lockdown, then grab a dumbbell and start this exercise right away! long head bicep exercisesġ. This is another great dumbbell exercise to hit the long head! you can do this anywhere with just a dumbbell and you do not require any additional equipment for this. Slowly bring the dumbbell down to the starting position and then repeat the movement. Don’t bend or roll your back during the movement.ģ. Start the exercise by curling up the dumbbell and squeezing your biceps at the top. Place an elbow on the mid part of your thigh and place the other hand on the other leg.Ģ. Sit on a bench with a dumbbell in one hand. This exercise will help you to build that amazing peak. Concentration curls can be done at home if you have a dumbbell. This is another awesome exercise to train the long head of the biceps. So if you have a complaint that you cannot feel on your left biceps, then start doing these movements to create a better mind-muscle connection and to eliminate such problems. These single-arm movements will also help you in creating a better mind and muscle connection. If you have a muscular imbalance or if one arm is bigger or stronger than the other, then adding these unilateral movements will help you in reducing those imbalances which occur due to a lack of muscle activation. Do the same exercise from the other side as well. Slowly return to the starting position and then repeat the movement. Curl up and bring your wrist towards your mid-chest and squeeze your biceps at the top. Stand straight while holding the handle and then start moving the arms up without moving your elbows.ģ. Attach a handle on a low cable pulley and grab the handle with the opposite hand. Any curls where you can see your long head on the mirror will activate the long head at a greater extend. Cross Body Cable CurlĪnother effective way to use a cable machine! Here, you can focus on each side separately which is good for those who cannot feel their one side working while performing any bicep curl movements. Also, remember not to shrug the weights up or lift the shoulder during the movement. Make sure that while you lift the barbell, your elbows should be going back. Fully contract your biceps at the top and then slowly bring the bar back to the starting position. Start curling up by dragging the barbell towards your body such that the bar is in contact with your torso.Ĥ. Stand straight while keeping your shoulders retracted and this will be your starting position.ģ.

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